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| 12 foods that boost the immune system | | |
Dr Rashi Sharma
Feeding your body certain foods may help keep your immune system strong.
1. Citrus fruits : - Most people turn straight to vitamin C after they’ve caught a cold .That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Popular citrus fruits include grapefruit , oranges , lemons, limes. Because your body doesn’t produce or store it , you need daily Vitamins C for continued health.
2. Red bell peppers:- If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again .gram for grams , red bell peppers contain almost 3 times as much vitamin C .They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin . Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
3. Broccoli :- Broccoli is supercharged with vitamins and minerals. Packed with vitamin A , C and E as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
4. Garlic :- Garlic is found in almost every cuisine in the world. Its adds a little zing to food and it’s a must – have for your health. Early civilization recognized its value in fighting infections. Garlic may also slow down hardening of the arteries.
5. Ginger:- Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illness. Ginger may help with nausea as well.
6. Spinach:- spinach made our list not just because its rich in vitamin C – it’s also packed with numerous antioxidants which may both increase the infection fighting ability of our immune systems. Spinach is healthiest when it is cooked as little as possible so that it retains its nutrients.
7. Yogurt:- yogurt stimulates your immune system to help fight diseases. It can also be a great source of vitamin D .vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
8. Almonds:- when it comes to preventing and fighting off cold, vitamin E tends to take a backseat to vitamin C . It’s a fat soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts such as almonds are packed with the vitamins and also have healthy fats .
9. Turmeric:- you may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti - inflammatory in treating both osteoarthritis and rheumatoid arthritis.
10. Green Tea :- Both green and black teas are packed with flavonoids, a type of antioxidant. When green tea really excels is in its level of ( EGCG ), another powerful antioxidant Green tea is also a good source of the amino acid.
11. Papaya :- Papaya is another fruit loaded with vitamin C . Papayas also have a digestive enzyme called papain that has anti – inflammatory effects. Papaya have decent amounts of potassium, magnesium and folate, all of which are beneficial to your overall health.
12. Kiwi :- Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin k , and vitamin C . Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly. Eating right is a great start, and there are other things you can do to protect you and your family from cold, flu and other illnesses. |
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